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Training Log Archive: Roger G

In the 7 days ending Jan 26, 2014:

activity # timemileskm+m
  Orienteering2 2:03:55 11.3(10:58) 18.19(6:49) 375
  Running3 1:33:32 9.87(9:28) 15.89(5:53) 113
  Running Terrain1 1:23:50 6.85(12:15) 11.02(7:37) 687
  Intervals1 54:00 4.66(11:35) 7.5(7:12) 180
  Running Road / Track1 42:42 5.02(8:30) 8.08(5:17) 34
  Total7 6:37:59 37.71(10:33) 60.68(6:34) 1389

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MoTuWeThFrSaSu

Sunday Jan 26, 2014 #

3 PM

Running 37:03 [3] 5.14 km (7:12 / km) +87m 6:39 / km
shoes: Brooks 2013 GTS Blue

slow recovery jog

Saturday Jan 25, 2014 #

10 AM

Running Terrain 1:23:50 intensity: (5:25 @1) + (4:18 @2) + (4:14 @3) + (12:01 @4) + (57:52 @5) 11.02 km (7:37 / km) +687m 5:48 / km
ahr:143 max:176 shoes: Inov8 Talon 2012

Devils Burdens leg 2 with Will Manners. Very enjoyable 68:19. Felt strong on the hills and had a tiny bit more than Will but not much and slower down apart from in heather. Tough conditions with hail and head wind and soggy under foot.

11th on leg and picked up from 27th to 12th (some starting at 9.30)

Strathern 16th 2h45 5 minute up on last years team.

1 PM

Orienteering 44:54 intensity: (3:49 @4) + (41:05 @5) 8.74 km (5:08 / km) +73m 4:56 / km
ahr:168 max:189 shoes: Inov8 Talon 2012

Edinburgh urban race - 3rd vets, behind Jase, Wardie and just in front of Jon.
Feeling the effects of Devils, but still lost a minute on route choice.

Thursday Jan 23, 2014 #

7 AM

Running Road / Track 42:42 [3] 8.08 km (5:17 / km) +34m 5:10 / km
shoes: Brooks 2013 GTS Blue

felt very old and creaky this morning after last night - strong wind didn't help the trundle pace

Running 1:56 [2] 0.19 km (10:24 / km)
shoes: Brooks 2013 GTS Blue

6 PM

Intervals 54:00 [4] 7.5 km (7:12 / km) +180m 6:26 / km
shoes: Inov8 Talon 2012


Hills with Lard and Jon at the end of Dunblane Golf Course - felt much better than this morning and enjoyed the reps. Muddy and tough.

Reps 66m climb each rep
pleased with consistency!

4:21
4:21
4:22

Wednesday Jan 22, 2014 #

7 PM

Orienteering 22:31 [3] 2.45 km (9:11 / km) +102m 7:36 / km

Orienteering 56:30 [4] 7.0 km (8:04 / km) +200m 7:04 / km
shoes: Ice bugs 2013

Night Race - 3rd. very enjoyable Polmaise - thanks Tess
respect needed for this area - #9 was fun!

Monday Jan 20, 2014 #

5 PM

Running 54:33 [3] 10.56 km (5:10 / km) +26m 5:06 / km

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